Been a personal trainer for 35 years. Now 56 years old. Everything I agree with except the progressive resistance. If you have been training your whole life there is no way you can be stronger when your 55 than you were when your 30 this isn’t how things work. Otherwise you would be the strongest at 90. The other issue of course is your testosterone level. Extra sleep and compound movements do help, then they stop helping. If you are a lifter and are over 50 TRT is the answer. I am sorry this isn’t the answer most people want but it works far better than the other things mentioned. Get blood work done regularly and keep your cholesterol low. Thanks
Disagree. I'm not 55, but at 51, I'm stronger than I ever was. A 140kg bench was dream when I started in college, and I hit that a couple of years ago, which is over 1.8x my bodyweight. Pretty much a steady upward trend, if you graph it out, with a big spike in strength coming in my late 40's. Hoping to blow that away later this year, on my next peaking block. I do not use TRT or anything other than some protein shakes and hard work. I train a lot for 1RM maxes, but also train isolation movements to near failure to look the part as well. Maybe not Sam Sulek level intensity, but I pretty darn hard, just as I always have. I lift around 10 hours a week, split over 4 to 5 days. By any objective measure, I'm in my prime now. No, you won't be strongest at 90, but 50 is not 90.
@@uffetrader8134 Probably a lot of reasons. If you are looking at people lifting world record level weights, you can only do so for a certain number of years and they likely wear out early, at least in absolute peak maxing terms. There are a lot of strong lifters in all age brackets. If you look at strongman, a lot of the masters competitors would do quite well amongst the current top people. Brian Shaw is 42 and won his last contest against the best in the world. Mark Felix is 57 and until recently was in the top strongman shows. Everybody peaks at different times. I do think that if you are looking for the best in the world, whose life is dedicated solely to training, it's likely they would be 30 to 40. For a regular gym rat, who is lifting regularly with a goal, but not using any means necessary (PED's, crazy programs) no reason why you can't hit you biggest numbers and/or best physique at 40 or 50 or even 60.
Agree been training since I was 18 now 59 these last ten years seem to be clinking on to my strength and size with my fingernails. Strength sowly slipping away. Think I look great for my age but no where near what I was. Even though my food is way better. Trt? Not gone there yet dont like the idea of starting something then have to stay on it for ever.
Disagree with everything you say. Im 60 now and in much better shape than I was at 40. I take protein powder and creatine. Plus I try to stick to chicken, turkey and fish. I work out 3-4 times a week for about 1 1/2 to 2 hours every workout.
I was thinking the same. And he says nothing about it. Men over 50 don't need 8 hrs of sleep. So there's definitely a contradiction here. I'm lucky to get 6 without waking up in between.
@@christopherhometv713 agreed, all these podcasters say "you need to sleep more" if only it was that easy, i can make myself eat right and train right, I cannot make myself sleep more, no matter how many hacks I try!
I'm 66, weight lifting and a little cardio works wonders, but like Gary said, your diet and sleep are just as important if not more important. I work out 5 days per week hitting individual body parts each day: M-Chest; Tu-Arms (Biceps & Triceps); Wed-Legs; Th-Shoulders; Fri-Back...I work in ab work once or twice a week and end each workout session with 20 minutes on the T-mill. My weight lifting workout consist of both free weights and machines.
64 5'10 173 and I do each body part once a week except I do biceps and a little shoulder work on the same day. I tore part of my right bicep almost 2 years ago and will never get it fixed and both rotator cuffs aren't great . But I work around it all . Abs ,a little everyday.
@@musicman7297 first of all, great you're hitting the weights, sorry about the muscle tear and your shoulder issue...I have small tears in my left shoulder rotator cuff that I work around. The only time I really feel it is with DB curls, seated or standing, and single arm preacher curls w/ a DB on an inclined bench, all other curls are just fine.
@@musicman7297 hahaha, forgot the "second" item...your name here, "musicman," are you a musician? I play sax and flute in a local cover band here...I've played in around 10 different bands since college, 12 years with this latest group (second time, first time was 8 years).
@@musicman7297I am 67 had to have surgery on my right shoulder to repair a torn bicep tendon, several tears in the rotator cuff and the joint had bone spurs and chips. All was fixed and it was painfull to get my range of motion back. Took me 2.5 months before I could start strength training again. All is good now
Never took care of myself when I was young. Drugs cigarettes drinking watcing TV and alot of fast food. Found myself in my late fortys 145 pounds . Stopped everything at 55 . 57 now . 180 pounds now and ripped. Got my newbee gains 💪 at the age of 55. In bed by 8pm ,in the gym at 4am. 4 times a week. Cook for yourself. Chicken and kale. No breads!
56 years old and working out for about 5 years started the three-day full body but it taxes me out seeing some muscle gain lost 25 lbs down to 200 appreciate your training input
FYI - "fly-type" exercises (like the one shown at 0:45 in this video) are potentially dangerous for your shoulders. So you should be very careful about using them with a lot of load, and only increase the load very slowly over time. Actually, it's best to avoid them entirely and work on your pecs with exercises like bench presses, pushups and moving plancks, which avoid an excessive backward rotation of your shoulder joints.
Love the armor of God collection behind you. God bless you and thank you so much for the info. At 52 I have been concerned about this over the past few months.
ABSOLUTELY you do k ow that it has to say 100% grass fed grass finished right? There are numerous companies now that put grass fed on the label because they feed the cows some grass. Also know "cage free" on eggs means the chicken are free to roam in a small cage. "Free range" means they are free in a cage but there is a door and they can let out to pasture. Pasture raised is the one you want. It means the Chickens are raised 100%free roaming on a pasture and eat what God intended them to eat and can move and run and develop muscles naturally and are a TON healthier.
Great channel. 👍 I only disagree with 4 days a week. Better to figure out what pace or days of rest you need to recover between bouts of training. Ie, Count days of rest vs exercise days on a lifetime path; your body doesn’t necessarily conform to a 7-day week, per week. Recover as needed to keep pace with hard training and worship recovery as needed. Over 40 without TRT you need time and probably more than you think. When in doubt, add a day (or 2) more rest. Yes, some weeks you workout 2x and other times 3x/week. Don’t force your recovery to adapt to a calendar. Keep records on sets, reps, AND monitor your rest time between sets too! As Tom Platz said “Train hard. Recover harder.” 😊
at 74 i just started a regular weight workout a few months ago and i am amazed at the results i put together a m-w-f pretty much full body weight workout using 40lbs...soon to increase with 6 different kinds of exercises of 10 reps 3 sets or sometimes to failure and a sit up regime every day i am also a vegetarian so at this point i will be adding a protein drink also use supplements sleep is a problem....rarely get more than 6 hrs the results of this regime after just a few months has inspired me to do even more so far so good i appreciate the information here and put it to practice thanks
You reach a point when progressive overload is just not an option. Sarcopenia can be reduced but the reality is that nobody who trains consistently will be able to lift more or lift the same weight for more reps at 70 than they did at 40. Focusing on always producing progressive overload is a fast-track to injury once you start aging.
I don't compare myself to a twentysomething -- or even myself at 20. Rather, I concentrate of being the best I can be at my age. My goal is to be in the top 10% of those.
Adjusted progressive overload is still the way. At 70 the increments are just much lower and less frequent. The principle of progressive overload for strength is not altered by age. It's just that ageing makes it harder.
@@baronmeduse You can't just keep progressively overloading forever. Once you reach your full genetic potential then you stop getting stronger or increasing endurance. If you could continue with PO forever then we'd all end up stronger and bigger than an ox. Sadly, physiology just doesn't work that way. Also, when you get past 60, the effect of age has a *huge* impact on your ability to perform and no amount of exercise or PO will prevent that effect, only reduce it.
@@xjet It takes a while before it completely stalls. After one week lay-offs you find yourself having to keep dropping the weight and building back up. I've been training with a 62 year-old fellow who over a year has made small PO gains and corresponding strength gains. Some things are just maintenance weights.On some things he does higher reps. It's a mix. I'm not saying anyone can reverse age-related sarcopenia, but that the principle of getting stronger is PO, no matter what things might thwart it.
I'm 54yrs old and I have been working out since high school. Eating healthy and have lean bulk look. Yes I'm Natty never took steroids. I eat high protein low carb, healthy fats. Great part is people think I'm in my 30yrs age.
Everyone's metabolism is different. I have heard others say the same thing as him but like you I have built a ton of muscle on a low or no carb diet along with high protein and high fat. If you want any hormones ie testosterone you have to have fats. When looking at the metabolic chart of insulin the fat storing hormone, it doesn't take a rocket scientist to see how carbs shoot the fat hormone through the roof with very little benefit to muscle growth while protein spikes it much less but is a necessary component of muscle growth while fats do not spike insulin hardly at all. Eat a ton of fats and you won't gain weight, eat a ton of carbs and watch your weight go through the roof. Just the facts.
Yes progressive over load can come in many ways...doing slightly more weight,using better form,taking shorter rest between sets..getting better mind muscle connections..as you get better you will start to improve in all areas..the key is focus,diet,consistency..mix things up and never over train if possible...4 day split of 40 mins is how dorian yates trained...i believe some of us that have been at this for over 50 years have incredible mind muscle connections and can totally blast our arms,legs,chest etc with very little time...but i prefer to warmup well,then add more intensity as i go..last sets for exercises i go all out...
I know you guys are against hormone replacement , but it has helped me I do bio identical I'm 60 my work outs habe gotten better and I can stay awake after dinner lol
I`m 67; started doing TRT, but stopped it for feared prostate or other cancers could develop. PST is already high @3.44 w/ no trt. I missed the results though. I also have high plaque in arteries, so must be careful of fat in protein. I'll eat egg whts,beans, ckn brsts and salmon for protein.
Well I'm in my early 50s and thankfully i found a good trt doc and and can build muscle like i did in my 20s just by doing one good blast and then just cruising....i eat like a teenager and can't never get full...its so surprising a little bit of test can change things.
I’m 67 and tore my rotator a year ago no surgery and lost muscle I just started doing pushups leg raises etc with no special diet just sensible eating and have added muscle in two weeks so just saying people it can be done
Some of us that lived hard & have injuries need to modify our training. For me that means no more heavy presses due to carpal tunnel & shoulder impingement. The presses have been modified for my chest & weight dropped & overhead presses eliminated. Another point is everyone stress sleep & thats a fantasy for most to include myself, work & goals do not allow this & the injuries do interrupt sleep. Thats all just reality.
4:40 carbs are bad for your average joe who has a regular life and doesn't exercise much if at all, if you're training regularly and training like a beast you absolutely need carbs and plenty of them this where too many people are getting confused with the subject of carbs, and something i try to go is have my carbs, pre, intra and post work out, i skip them on my first and last meals of the day which are protein and vegetables
That's a totally separate and different subject altogether. For one, you have to go to a doctor for that. These things are what you can control. Besides, you have to do all this first, to go to the doctor with the evidence that you've done everything you can do.
Doing everything right but sleep is my issue. Suffered from insomnia for years. 52. Built muscle and lean but not as much as I want considering I am in my 5th year of working out. Enjoy it though.
I am wondering at what age maintenance is the only realistic goal. I am 68. I have managed to put on 10 pounds of muscle over the last 6 months but it is a battle. I am also concerned about injuries. So I am definitely not pushing to max limits. 70 is a scary number and I am getting there.
I’m 61. I hit the gym at least 5-6 mornings a week. Trying to build muscle and get leaner. I lift for about an hour followed by 20 minutes of cardio and I feel like it is reasonably intense. I am spent when I am done. I have tried higher calories, lower calories, balancing macros, cutting carbs, increasing fat, increasing protein, just about anything. My calories have ranged from 1400 to 2400 during these trial and error periods. I have not budged in weight or strength in a year. I am 5’6” and weigh 177 lbs and my max bench is about 235. Not sure what else to try.
Do all you can do, then you go to the doctor. You certainly are in the age range. So that alone along with your training and nutrition certainly would qualify you for TRT. Just keep in mind that its a big step since once you start, you'll become dependent for the rest of you life.
I am your age. I have had epicondylitis (tennis elbow twice). One time, I think it kept me from getting any sleep for a month. Finally, I got a cortisone shot in the elbow. I know that cortisone isn't good if used too much, but it was the one thing that finally healed the problem. I think if you don't do this, you will just be inflaming the problem every time you lift. I have been working with weights almost every day since grade school. Good luck with your weight training..........everyone our age should be doing it if they want to stay healthy.
I'm 54 and had tennis elbow in my right arm and golfer's in my left. What worked for me was dropping the weight for back and biceps exercises and focusing on proper form. This included gripping the dumbbells completely and hard (like I was trying to crush the handles). No loose grips with just the fingers, which is why these elbow pains happen. My hand was fully wrapped around the grips and handles and squeezing. Hammer curls, too. I continue to lift like this and have increased the weight gradually, and I am now back to my previous weight without any elbow pain or discomfort. I hope this works for you if you try it.
Alex, actually continued lifting can further inflame the condition. It is causes by strain and over-use of the tendons and muscles in the area of the lateral epicondyle (including micro-tears) More lifting can cause more injury. Best way to start healing is to give those muscles/tendons some rest. Then, if the pain persists, the suggestion I made above. @@AlexMillZenLifeCoach
My Dad's going to be 76 this summer. All his muscles are still growing, just very slowly, but slow growth is far better than no growth. Especially at this age. His arms are a solid 17 inches, pumped. His back is insanely wide. Those are are his two strongest points. His chest is respectable and his legs are pretty good. He's just been doing bodyweight exercises for the past 35 years. (He started chin-ups and dips in 1997 when push-ups got too easy.) His main focus is progressively getting more volume into the same amount of time or less. He can handle heavy dumbbells even though it's not his main exercise. He has a pair of 55 lbs, but he can do sets of 20 to 30 with them and they feel like feathers. He gets a better workout doing sets of 20 to 30 chin-ups instead. He's 5'7, with a gut that's too big when he's 180 lbs or more, but not that bad when he gets back down to 175. His approach to dieing is pretty low effort. He doesn't bother to get a lot of protein. Usually 120 to 130 grams a day with the help of one soy protein shake. He usually doesn't bother ever restricting his diet, until his bodyweight reaches 180, and then he just cuts out the junk. He loves his vegetables and pasta. Retirement was the best thing for him. He went from working out 3 days a week to 6 days, and that's when he made his best strength gains.
Be sure to get your hormone levels checked. If you can find a hrt friendly doctor, ask for the max dose that the doc will subscribe. Also ask doc about hgh replacement too.
I hurt my shoulder at one point it took almost two years to not feel pain. Right now i cant move my arm to do back squats so i changed to front squats.
What I’m finding, over 50, is I put on fat very easily. I eat my calculated protein amount each day. I’m in a slight calorie surplus. Try to stick to the macros. And I monitor my weight each day. Fat can rise by about 0.5% or more over a week. But lean muscle, it can be static. Or maybe just a 0.1-0.2kg increase. So not sure where I’m going wrong.
I am 38 and started to workout from 32 and still not able to gain muscle and loose fat after following all diets and workout. Genetically I was skinny but due to bad habits I got fat was 98 kgs 😮😢
I was trying the one gram of protein to one pound of weight. I did this until I found out that too much protein takes away from your longevity. I dont work out to live less. I work out to live healthy and LONGER. If you want that much protein, you should research how many years it will cost you.
You still need carbs to fuel you aerobic exercise. Just try doing it without carbs. You won't get far. Yes, I've been there, done that. More than once. It felt like I was wearing cement overshoes.
@@krane15 for those are still carb addicted what you say is true, but for those who have broken the addiction its not true. And as I said, going carbless is far healthier.
Not entirely correct. You can't grow without excess calories...........so if you're already lean you will have to eat more. If you're currently over weight....then you're fine. You'll grow until you hit the limit of the stored energy reserves you have........then you'll have to eat more.
Im not a trainer nor am I an athlete. In my case, I've worked out since 12 years old off and on. I'm 62 now. I swam as a jr and senior lifeguard. I did football and wrestled. I was airborne recon. 8 months ago i started working out again, after being seditary 2 years. I never squated or deadlifted until I was 58. So I didn't tear up my knee or back bones when I was younger. RUclips taught me how to squat and deadlift. I tore up my right shoulder, so now my left chest press is twice as strong. I workout in planet fitness because its inexpensive. My squats are 380 lbs and my deadlift are 420lbs with out a belt. I've slowly have gone up in weights. I started with just the bar 4 years ago. My cable curls are the whole stack 160lbs. Plus I say all this to point out that I started with 5lbs when I started lifting again at 58 years old. Then my depression came in and I had to restart 8 months ago. Oh, and I do strict form and bottom out my exercises, except my right shoulder. I do 30 to 40 minutes of yoga b4 or after my workout for balance and lower back strength and stretch. I work on my back for my shoulder impingement. I push hard because I don't have a life. 3 to 4 hours of workout with 3 minutes rest between sets. 6 to 8 sets. 5 to 6 days a week. I'm getting bigger. I do 200 grams of protein because I weigh 245. I did loose weight with keto and still kept my strength. But because of depression I gained it back. To date, i lost 5 belt sizes but still weigh the same because i eat normally but workout hard. No cardio yet. But my heart bpm was over 100 but is now in the 60s due to just lifting. I do senior vitamins, d3,k2, zinc, magnesium, vitamin c and boron. I hope this helps other seniors to start. Oh, and I am homeless. So if I can do it, you can do it. Good luck and God bless. 😊
Gary...........I said this before in comments, but I do like many of the items you have on your gym wall. Also, I am 67 and have been weight training since grade school. I am a writer and have been thinking of writing an article about the many benefits for older people.
Great videos-while each individual may have small tweaks one way or another, you’re giving sound, well-accepted advice. 👌🏼 I’m a woman but get more out of men’s channels (less sexy, not quite so butt-centric) Bravo-I’ll be watching more (Just an fyi: it’s restorative sleep not restoratative)
Most importantly and no mention of it here is trt, if u wanna keep training in your 50s and beyond and build to look better, u need to be replacing the test that your balls have stopped producing. Test is the building blocks of muscle.
You need heaps of fat for building new body tissue. Fats triglycerides from avocados fish seeds & animal fat... without them the body, joints & tissues won't repair very quickly without them.
Salmon is higher in fat but good fat. but eat lean beef....ummm thats good fat too. Eggs are the best, your body concerts CHOLESTEROL into various things INCLUDING TESTOSTERONE.
Dude, I can do better things exercise wise than in my teens, 20s or 30s in 40s. Even I trained hard all those decades too. I better/stronger in gym in MA and tennis, if swim faster than I swam my competing swimming years. Whats wrong with me? Ps. I eat better than those ealier decades thou.
Been a personal trainer for 35 years. Now 56 years old. Everything I agree with except the progressive resistance. If you have been training your whole life there is no way you can be stronger when your 55 than you were when your 30 this isn’t how things work. Otherwise you would be the strongest at 90. The other issue of course is your testosterone level. Extra sleep and compound movements do help, then they stop helping. If you are a lifter and are over 50 TRT is the answer. I am sorry this isn’t the answer most people want but it works far better than the other things mentioned. Get blood work done regularly and keep your cholesterol low. Thanks
Disagree. I'm not 55, but at 51, I'm stronger than I ever was. A 140kg bench was dream when I started in college, and I hit that a couple of years ago, which is over 1.8x my bodyweight. Pretty much a steady upward trend, if you graph it out, with a big spike in strength coming in my late 40's. Hoping to blow that away later this year, on my next peaking block. I do not use TRT or anything other than some protein shakes and hard work. I train a lot for 1RM maxes, but also train isolation movements to near failure to look the part as well. Maybe not Sam Sulek level intensity, but I pretty darn hard, just as I always have. I lift around 10 hours a week, split over 4 to 5 days. By any objective measure, I'm in my prime now. No, you won't be strongest at 90, but 50 is not 90.
@@DANA-lx8cv So why, is not the world top power lifters, 50 years old?
@@uffetrader8134 Probably a lot of reasons. If you are looking at people lifting world record level weights, you can only do so for a certain number of years and they likely wear out early, at least in absolute peak maxing terms. There are a lot of strong lifters in all age brackets. If you look at strongman, a lot of the masters competitors would do quite well amongst the current top people. Brian Shaw is 42 and won his last contest against the best in the world. Mark Felix is 57 and until recently was in the top strongman shows. Everybody peaks at different times. I do think that if you are looking for the best in the world, whose life is dedicated solely to training, it's likely they would be 30 to 40. For a regular gym rat, who is lifting regularly with a goal, but not using any means necessary (PED's, crazy programs) no reason why you can't hit you biggest numbers and/or best physique at 40 or 50 or even 60.
Agree been training since I was 18 now 59 these last ten years seem to be clinking on to my strength and size with my fingernails. Strength sowly slipping away. Think I look great for my age but no where near what I was. Even though my food is way better. Trt? Not gone there yet dont like the idea of starting something then have to stay on it for ever.
Disagree with everything you say. Im 60 now and in much better shape than I was at 40. I take protein powder and creatine. Plus I try to stick to chicken, turkey and fish. I work out 3-4 times a week for about 1 1/2 to 2 hours every workout.
Who over 50 even sleeps 8 hours a night? I do every sleep hack i know and im lucky to break 6 hours.....
Exactly, it sucks.
Me too can't sleep more than 6-- 6:15,,,
Totally agree
I was thinking the same. And he says nothing about it. Men over 50 don't need 8 hrs of sleep. So there's definitely a contradiction here. I'm lucky to get 6 without waking up in between.
@@christopherhometv713 agreed, all these podcasters say "you need to sleep more" if only it was that easy, i can make myself eat right and train right, I cannot make myself sleep more, no matter how many hacks I try!
I'm 66, weight lifting and a little cardio works wonders, but like Gary said, your diet and sleep are just as important if not more important. I work out 5 days per week hitting individual body parts each day: M-Chest; Tu-Arms (Biceps & Triceps); Wed-Legs; Th-Shoulders; Fri-Back...I work in ab work once or twice a week and end each workout session with 20 minutes on the T-mill. My weight lifting workout consist of both free weights and machines.
64 5'10 173 and I do each body part once a week except I do biceps and a little shoulder work on the same day. I tore part of my right bicep almost 2 years ago and will never get it fixed and both rotator cuffs aren't great . But I work around it all . Abs ,a little everyday.
@@musicman7297 first of all, great you're hitting the weights, sorry about the muscle tear and your shoulder issue...I have small tears in my left shoulder rotator cuff that I work around. The only time I really feel it is with DB curls, seated or standing, and single arm preacher curls w/ a DB on an inclined bench, all other curls are just fine.
@@musicman7297 hahaha, forgot the "second" item...your name here, "musicman," are you a musician? I play sax and flute in a local cover band here...I've played in around 10 different bands since college, 12 years with this latest group (second time, first time was 8 years).
@@jameshigginbothamiii8703 No musician here. I just pick names ,like I have a long music Playlist on RUclips for lifting. LOL 😂
@@musicman7297I am 67 had to have surgery on my right shoulder to repair a torn bicep tendon, several tears in the rotator cuff and the joint had bone spurs and chips. All was fixed and it was painfull to get my range of motion back. Took me 2.5 months before I could start strength training again. All is good now
Never took care of myself when I was young. Drugs cigarettes drinking watcing TV and alot of fast food. Found myself in my late fortys
145 pounds . Stopped everything at 55 . 57 now . 180 pounds now and ripped. Got my newbee gains 💪 at the age of 55. In bed by 8pm ,in the gym at 4am. 4 times a week.
Cook for yourself.
Chicken and kale.
No breads!
56 years old and working out for about 5 years started the three-day full body but it taxes me out seeing some muscle gain lost 25 lbs down to 200 appreciate your training input
FYI - "fly-type" exercises (like the one shown at 0:45 in this video) are potentially dangerous for your shoulders. So you should be very careful about using them with a lot of load, and only increase the load very slowly over time. Actually, it's best to avoid them entirely and work on your pecs with exercises like bench presses, pushups and moving plancks, which avoid an excessive backward rotation of your shoulder joints.
Love the armor of God collection behind you. God bless you and thank you so much for the info. At 52 I have been concerned about this over the past few months.
HMB is beneficial. I'm 53.
Do you recommend taking supplements, like creatine, BCAA, protein etc.?
I will add that GRASS FED red meat (beef/bison, ect) is really important for nutritional value...
ABSOLUTELY you do k ow that it has to say 100% grass fed grass finished right? There are numerous companies now that put grass fed on the label because they feed the cows some grass. Also know "cage free" on eggs means the chicken are free to roam in a small cage. "Free range" means they are free in a cage but there is a door and they can let out to pasture. Pasture raised is the one you want. It means the Chickens are raised 100%free roaming on a pasture and eat what God intended them to eat and can move and run and develop muscles naturally and are a TON healthier.
@@ps138vs2cavi Yep
Thank you Gary👍, you are my main fitness instructor 👍
Proper nutrition, good hormone levels enough rest, plenty of calories, and stay consistent at the gym, work both smart & hard.
Great channel. 👍 I only disagree with 4 days a week. Better to figure out what pace or days of rest you need to recover between bouts of training. Ie, Count days of rest vs exercise days on a lifetime path; your body doesn’t necessarily conform to a 7-day week, per week. Recover as needed to keep pace with hard training and worship recovery as needed. Over 40 without TRT you need time and probably more than you think. When in doubt, add a day (or 2) more rest. Yes, some weeks you workout 2x and other times 3x/week. Don’t force your recovery to adapt to a calendar. Keep records on sets, reps, AND monitor your rest time between sets too! As Tom Platz said “Train hard. Recover harder.” 😊
That makes sense 👍
Mentzer had it right.
at 74 i just started a regular weight workout a few months ago and i am amazed at the results
i put together a m-w-f pretty much full body weight workout using 40lbs...soon to increase
with 6 different kinds of exercises of 10 reps 3 sets or sometimes to failure
and a sit up regime every day
i am also a vegetarian so at this point i will be adding a protein drink
also use supplements
sleep is a problem....rarely get more than 6 hrs
the results of this regime after just a few months has inspired me to do even more
so far so good
i appreciate the information here and put it to practice
thanks
You reach a point when progressive overload is just not an option. Sarcopenia can be reduced but the reality is that nobody who trains consistently will be able to lift more or lift the same weight for more reps at 70 than they did at 40. Focusing on always producing progressive overload is a fast-track to injury once you start aging.
I don't compare myself to a twentysomething -- or even myself at 20. Rather, I concentrate of being the best I can be at my age. My goal is to be in the top 10% of those.
Adjusted progressive overload is still the way. At 70 the increments are just much lower and less frequent. The principle of progressive overload for strength is not altered by age. It's just that ageing makes it harder.
@@baronmeduse You can't just keep progressively overloading forever. Once you reach your full genetic potential then you stop getting stronger or increasing endurance. If you could continue with PO forever then we'd all end up stronger and bigger than an ox. Sadly, physiology just doesn't work that way. Also, when you get past 60, the effect of age has a *huge* impact on your ability to perform and no amount of exercise or PO will prevent that effect, only reduce it.
@@xjet It takes a while before it completely stalls. After one week lay-offs you find yourself having to keep dropping the weight and building back up. I've been training with a 62 year-old fellow who over a year has made small PO gains and corresponding strength gains. Some things are just maintenance weights.On some things he does higher reps. It's a mix. I'm not saying anyone can reverse age-related sarcopenia, but that the principle of getting stronger is PO, no matter what things might thwart it.
You are probably on TRT...not that it matters but this helps a lot.. especially if you are in the low range.
Upping the weight worked for me and not stopping my sets too early. Train to almost failure but not beyond.
What do you make of Mentzers one (1) set HIT practice, with several days between sessions? Very time efficient if it works...
I'm almost 66 and doing mostly as you
Are but I work out every day resting the previous days muscles. Working good for me !
You must not be working out hard. Because you should be taking at least 2 days a week off.
He is ,two days rest of each muscle group when you’re doing a three day split 😁
Barbell movements, nutrition, recovery: I'm 52, and lifting heavy. It works.
Thank you for the great video!
I'm 54yrs old and I have been working out since high school. Eating healthy and have lean bulk look. Yes I'm Natty never took steroids. I eat high protein low carb, healthy fats. Great part is people think I'm in my 30yrs age.
Eating egg whites not the yokes is old false news
Im 48 and I have no idea where to start! Ive never been into a gym. is this video a first step into building muscle and losing weigth?
RUclips is your friend. Tons of good videos for everyone including beginners. Make sure something for middle age.
Sorry but following lean meats, I stayed fat, went high animal fat cuts now losing fat and building muscle!
Everyone's metabolism is different. I have heard others say the same thing as him but like you I have built a ton of muscle on a low or no carb diet along with high protein and high fat. If you want any hormones ie testosterone you have to have fats. When looking at the metabolic chart of insulin the fat storing hormone, it doesn't take a rocket scientist to see how carbs shoot the fat hormone through the roof with very little benefit to muscle growth while protein spikes it much less but is a necessary component of muscle growth while fats do not spike insulin hardly at all. Eat a ton of fats and you won't gain weight, eat a ton of carbs and watch your weight go through the roof. Just the facts.
Yes so true
I lost 37 lbs going to animal fat. Didn’t workout one day. Now that I am leaner I workout 3 to 4 days a week
@@davidbrinn2604 I didn't mention in my post above but I lost 52 over 9 months on a high fat high protein diet.
I agree with this
Thank you!!.....I'm on track....just need to focus deeper as you mentioned!!
Yes progressive over load can come in many ways...doing slightly more weight,using better form,taking shorter rest between sets..getting better mind muscle connections..as you get better you will start to improve in all areas..the key is focus,diet,consistency..mix things up and never over train if possible...4 day split of 40 mins is how dorian yates trained...i believe some of us that have been at this for over 50 years have incredible mind muscle connections and can totally blast our arms,legs,chest etc with very little time...but i prefer to warmup well,then add more intensity as i go..last sets for exercises i go all out...
I know you guys are against hormone replacement , but it has helped me I do bio identical I'm 60 my work outs habe gotten better and I can stay awake after dinner lol
@@CarportCarl True for men AND women...especially the mental/emotional sides of things. Generally more energy & less depression as well.
I`m 67; started doing TRT, but stopped it for feared prostate or other cancers could develop. PST is already high @3.44 w/ no trt. I missed the results though. I also have high plaque in arteries, so must be careful of fat in protein. I'll eat egg whts,beans, ckn brsts and salmon for protein.
Absolutely no change for myself after 2 months of *2 16.2 mg of Androgel each morning.
I need to be sure via a blood test but so far nothing.
I do bio identical which comes from a compounding Center
I was at 300 now I'm 1000
Has it affected your BP?
Well I'm in my early 50s and thankfully i found a good trt doc and and can build muscle like i did in my 20s just by doing one good blast and then just cruising....i eat like a teenager and can't never get full...its so surprising a little bit of test can change things.
Wish I could get it I'm 54 and my doctor said 250 is fine for my age .
Just got to trt clinic instead of family doc 😊@@davidkanalos6710
I’m 67 and tore my rotator a year ago no surgery and lost muscle I just started doing pushups leg raises etc with no special diet just sensible eating and have added muscle in two weeks so just saying people it can be done
How are the pushups with a torn rotator cuff?
What do you think about the total gym leg curl?
It hinges at both the knee and the hip
Some of us that lived hard & have injuries need to modify our training. For me that means no more heavy presses due to carpal tunnel & shoulder impingement. The presses have been modified for my chest & weight dropped & overhead presses eliminated. Another point is everyone stress sleep & thats a fantasy for most to include myself, work & goals do not allow this & the injuries do interrupt sleep. Thats all just reality.
Who knew Jon Stewart's doppelganger was so muscular
Awesome. Full content in just 1 vid. Thanks.
I eat less and cut down carbs later in the day.I do intermittent fast 16:8 without the fasting.
4:40 carbs are bad for your average joe who has a regular life and doesn't exercise much if at all, if you're training regularly and training like a beast you absolutely need carbs and plenty of them this where too many people are getting confused with the subject of carbs, and something i try to go is have my carbs, pre, intra and post work out, i skip them on my first and last meals of the day which are protein and vegetables
I think he is very knowledgeable about the things that he talks about. Its what he doesn’t talk about for example trt and other hormone replacements .
That's a totally separate and different subject altogether. For one, you have to go to a doctor for that. These things are what you can control. Besides, you have to do all this first, to go to the doctor with the evidence that you've done everything you can do.
Doing everything right but sleep is my issue. Suffered from insomnia for years. 52. Built muscle and lean but not as much as I want considering I am in my 5th year of working out. Enjoy it though.
Magnesium. You're welcome
@@michelrood2966 Magnesium Threonate to be specific as there are various one. Didn't work.
Smoke weed before bed
I am wondering at what age maintenance is the only realistic goal. I am 68. I have managed to put on 10 pounds of muscle over the last 6 months but it is a battle. I am also concerned about injuries. So I am definitely not pushing to max limits. 70 is a scary number and I am getting there.
I’m 61. I hit the gym at least 5-6 mornings a week. Trying to build muscle and get leaner. I lift for about an hour followed by 20 minutes of cardio and I feel like it is reasonably intense. I am spent when I am done. I have tried higher calories, lower calories, balancing macros, cutting carbs, increasing fat, increasing protein, just about anything. My calories have ranged from 1400 to 2400 during these trial and error periods. I have not budged in weight or strength in a year. I am 5’6” and weigh 177 lbs and my max bench is about 235. Not sure what else to try.
Do all you can do, then you go to the doctor. You certainly are in the age range. So that alone along with your training and nutrition certainly would qualify you for TRT. Just keep in mind that its a big step since once you start, you'll become dependent for the rest of you life.
I am 67 and started lifting 4 months ago and I got tennis elbow in my left arm.. Any suggestions?
Yes I have same problem I’m 60 I had to stop doing weights maybe light till pain. Goes away
I had the same issue. Bicep curls were the culprit for me. Had to scale back on the weight.
I am your age. I have had epicondylitis (tennis elbow twice). One time, I think it kept me from getting any sleep for a month. Finally, I got a cortisone shot in the elbow. I know that cortisone isn't good if used too much, but it was the one thing that finally healed the problem. I think if you don't do this, you will just be inflaming the problem every time you lift. I have been working with weights almost every day since grade school. Good luck with your weight training..........everyone our age should be doing it if they want to stay healthy.
I'm 54 and had tennis elbow in my right arm and golfer's in my left. What worked for me was dropping the weight for back and biceps exercises and focusing on proper form. This included gripping the dumbbells completely and hard (like I was trying to crush the handles). No loose grips with just the fingers, which is why these elbow pains happen. My hand was fully wrapped around the grips and handles and squeezing. Hammer curls, too. I continue to lift like this and have increased the weight gradually, and I am now back to my previous weight without any elbow pain or discomfort. I hope this works for you if you try it.
Alex, actually continued lifting can further inflame the condition. It is causes by strain and over-use of the tendons and muscles in the area of the lateral epicondyle (including micro-tears) More lifting can cause more injury. Best way to start healing is to give those muscles/tendons some rest. Then, if the pain persists, the suggestion I made above. @@AlexMillZenLifeCoach
Great video, I would love your thoughts on CrossFit for men 40 years old or higher
Strength alone is a big marker of longevity but so is a strong cardio system. V02 max is supposed to also be a very good indicator of longevity.
For longer life, cardio is far more important.
@@krane15 If you agree with Peter Attia, V02 max is the number one indicator of longevity followed closely by strength.
Great video. Thanks
My Dad's going to be 76 this summer. All his muscles are still growing, just very slowly, but slow growth is far better than no growth. Especially at this age.
His arms are a solid 17 inches, pumped. His back is insanely wide. Those are are his two strongest points. His chest is respectable and his legs are pretty good. He's just been doing bodyweight exercises for the past 35 years. (He started chin-ups and dips in 1997 when push-ups got too easy.) His main focus is progressively getting more volume into the same amount of time or less.
He can handle heavy dumbbells even though it's not his main exercise. He has a pair of 55 lbs, but he can do sets of 20 to 30 with them and they feel like feathers. He gets a better workout doing sets of 20 to 30 chin-ups instead.
He's 5'7, with a gut that's too big when he's 180 lbs or more, but not that bad when he gets back down to 175. His approach to dieing is pretty low effort. He doesn't bother to get a lot of protein. Usually 120 to 130 grams a day with the help of one soy protein shake. He usually doesn't bother ever restricting his diet, until his bodyweight reaches 180, and then he just cuts out the junk. He loves his vegetables and pasta.
Retirement was the best thing for him. He went from working out 3 days a week to 6 days, and that's when he made his best strength gains.
Yes, retirement finally gives plenty of time to work out.
Hey Webster... Restoratative?
Be sure to get your hormone levels checked. If you can find a hrt friendly doctor, ask for the max dose that the doc will subscribe. Also ask doc about hgh replacement too.
Great advice thank you 🙏
I hurt my shoulder at one point it took almost two years to not feel pain. Right now i cant move my arm to do back squats so i changed to front squats.
I’m strict carnivore 55 insulin resistance got some medical issues. My doctor told me to stay away from carbs.
Your Doctor is smart
Where did u get that shirt
What I’m finding, over 50, is I put on fat very easily. I eat my calculated protein amount each day. I’m in a slight calorie surplus. Try to stick to the macros. And I monitor my weight each day. Fat can rise by about 0.5% or more over a week. But lean muscle, it can be static. Or maybe just a 0.1-0.2kg increase. So not sure where I’m going wrong.
Add in more HIIT workouts.
Quit checking your weight every day. Check it once a week
Is protein requirement per KG or per pound? Can anyone confirm it?
All I know is if you are 100 kg, you need about 200 g protein daily if you are regularly in the gym
I am 38 and started to workout from 32 and still not able to gain muscle and loose fat after following all diets and workout. Genetically I was skinny but due to bad habits I got fat was 98 kgs 😮😢
In terms of rest, I workout three days in a row and take every fourth day.
I was trying the one gram of protein to one pound of weight. I did this until I found out that too much protein takes away from your longevity. I dont work out to live less. I work out to live healthy and LONGER. If you want that much protein, you should research how many years it will cost you.
So if I’m dreaming crazy vivid dreams I’m sleeping good right?
REM is deep sleep.
TRT time gents, anyway what type of fat ( viscaral or subcutaneous ) does your body tap into?
Four reasons....hmmm.
Could it be because I'm not using:
Tren
Anavar
Deca and
Testosterone
You got the point right there 👍
Forget the carbs and replace them with fats, far more healthy
Says who bright spark???
Who is not the point? There are no essential carbs for a reason. Take the red pill Neo.
You still need carbs to fuel you aerobic exercise. Just try doing it without carbs. You won't get far. Yes, I've been there, done that. More than once. It felt like I was wearing cement overshoes.
You are missing the point. Our bodies make all the carbs it needs from proteins and fats. Consuming exogenous carbs is unnecessary and unhealthy.
@@krane15 for those are still carb addicted what you say is true, but for those who have broken the addiction its not true. And as I said, going carbless is far healthier.
You using trt?
Of course he is and probably a higher dose than a medical trt replacement dose.
Great guidance, ps, people should leave their phone at home
No way am I eating lean meats. I look for high fat meats and I have no problem keeping trim.
Not entirely correct. You can't grow without excess calories...........so if you're already lean you will have to eat more. If you're currently over weight....then you're fine. You'll grow until you hit the limit of the stored energy reserves you have........then you'll have to eat more.
Im not a trainer nor am I an athlete.
In my case, I've worked out since 12 years old off and on. I'm 62 now. I swam as a jr and senior lifeguard. I did football and wrestled. I was airborne recon.
8 months ago i started working out again, after being seditary 2 years.
I never squated or deadlifted until I was 58. So I didn't tear up my knee or back bones when I was younger. RUclips taught me how to squat and deadlift.
I tore up my right shoulder, so now my left chest press is twice as strong.
I workout in planet fitness because its inexpensive.
My squats are 380 lbs and my deadlift are 420lbs with out a belt. I've slowly have gone up in weights. I started with just the bar 4 years ago.
My cable curls are the whole stack 160lbs. Plus
I say all this to point out that I started with 5lbs when I started lifting again at 58 years old. Then my depression came in and I had to restart 8 months ago. Oh, and I do strict form and bottom out my exercises, except my right shoulder.
I do 30 to 40 minutes of yoga b4 or after my workout for balance and lower back strength and stretch. I work on my back for my shoulder impingement.
I push hard because I don't have a life. 3 to 4 hours of workout with 3 minutes rest between sets. 6 to 8 sets. 5 to 6 days a week.
I'm getting bigger. I do 200 grams of protein because I weigh 245.
I did loose weight with keto and still kept my strength. But because of depression I gained it back.
To date, i lost 5 belt sizes but still weigh the same because i eat normally but workout hard. No cardio yet.
But my heart bpm was over 100 but is now in the 60s due to just lifting.
I do senior vitamins, d3,k2, zinc, magnesium, vitamin c and boron.
I hope this helps other seniors to start. Oh, and I am homeless.
So if I can do it, you can do it.
Good luck and God bless. 😊
Train like Mike Mentzer.
Rest like Mike Mentzer
Don’t be a vegetarian
Eat Meat
And you will grow.
Gary...........I said this before in comments, but I do like many of the items you have on your gym wall. Also, I am 67 and have been weight training since grade school. I am a writer and have been thinking of writing an article about the many benefits for older people.
Meat is so expensive... I stay mainly with chicken 🐔.. with 4 kids in the house ... I get the concept
No openings for training
Restoratative? 🤔
TOPS FROM NZ
I’m 60 everything’s good but belly I’m eating right working out wonder why ?
@@musicman7297 fruits and vegetabls come with fibre so they're fine, it's refined carbs that are the problem, products made with flour sugar etc.
What if one of your shoulders is doing snap and popping. Was the best way to work around it.
Great videos-while each individual may have small tweaks one way or another, you’re giving sound, well-accepted advice. 👌🏼 I’m a woman but get more out of men’s channels (less sexy, not quite so butt-centric)
Bravo-I’ll be watching more
(Just an fyi: it’s restorative sleep not restoratative)
I’m distracted by the swords
Bmr is NOT your maint kcals. BMR is base metabolic rate, this is the energy you need to live (breathing, heart). Lots of misinformation.
I think Mahomes may well be the best QB to ever play the game. His ability to comeback in the last 2 minutes is just unmatched. What a game!
Most importantly and no mention of it here is trt, if u wanna keep training in your 50s and beyond and build to look better, u need to be replacing the test that your balls have stopped producing. Test is the building blocks of muscle.
Just be clear, title says 50, vid says 40. I was in prime peak shape at 54.
You need heaps of fat for building new body tissue. Fats triglycerides from avocados fish seeds & animal fat... without them the body, joints & tissues won't repair very quickly without them.
Fat true, "heaps", not so much.
wrong, lean meat is bad, people need fatty meats and low/zero carbs
Salmon is higher in fat but good fat. but eat lean beef....ummm thats good fat too. Eggs are the best, your body concerts CHOLESTEROL into various things INCLUDING TESTOSTERONE.
Dude, I can do better things exercise wise than in my teens, 20s or 30s in 40s. Even I trained hard all those decades too. I better/stronger in gym in MA and tennis, if swim faster than I swam my competing swimming years.
Whats wrong with me?
Ps. I eat better than those ealier decades thou.
4 Days per week at that age screams Testosterone Replacement or Cycle.
It's due to age and decreasing test levels.
Not true im 58 and fine
Will be 77 July and still jacked! I am my own EXPERT!
PIcs?
# 5 hormones - no denying it.
This guy looks like he is on TRT.
I can't believe how many people talk/text/cruise (on-line) at the gym. Sometimes annoying hogging a machine/space. Do the work and GTFO - seriously.
What a load of regurgitated b.s .
I totally disagree with this. This dudes on gear which is fine but don't mislead men that they can look like you by food. TRT is just the beginning.
Is the message wrong? Focus on the message, not the man. He never said you'd look like him.
Forget that lean meat nonsense. Eat the fat and ditch the carbs.
Ok but you are taking anabolic steroids.
You should steer away from nutritional discussions as you are very misinformed and are harming people with your information.
Your neck,traps and shoulders are not big enough.
You have to get rid of the carbs, start burning your fat that's the only way to build muscle after 50
Stop juicing before standing in front of a camera with 50 and giving abvices about nutrition and training habits!
No1: Sacropenia 😢
restoratative? What was wrong with restorative?
TRT.... you forgot your TRT regiment... LMAOOO